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NANLEYKW SparkPoints: (76,244)
Fitness Minutes: (31,253)
Posts: 867
2/10/14 10:30 P

I have definitely read and heard from several reputable sources that weighing yourself before and after a workout is a good way to measure the amount of water you're losing during the workout and thus how much you need to replace, so I understand where your question is coming from. That said, I've never done it myself, so I can't really answer you. I can't imagine, though, that 40-60 oz. of water (possibly 1-2 oz. per minute!) isn't enough to hydrate a workout.

FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
2/10/14 5:20 P

I weigh myself first thing in the morning. Occasionally, I've weighed myself after I workout and I hadn't lost any water weight. In fact, I weigh a little more, but that could be because I had a bit of a snack (or even breakfast) before working out.

2/10/14 5:17 P

I wouldn't categorize myself as an athlete, but I've been training regularly for four years and do have a good fitness level. I'm trying to build strength and endurance for a non-traditional tri which includes rowing, running and cycling. My brother asked me to do this with him and he is very competitive so I want to show up and do well, not just finish. :)

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/10/14 5:05 P

What kind of increased performance are you looking for here? Are you an athlete training for an event?

2/10/14 4:59 P

The statistic I read stated that a 2% loss in water weight can decrease athletic performance by as much as 25%. Here is a link the ACSM article I read about the importance of proper hydration and how to use your body weight before and after exercise as an indication of your personal fluid needs.

Based on this, I'm still not sure I'm drinking enough within the two hour post workout hydration window. I was wondering if anyone else follows these guidelines and if it changed performance/recovery/results, etc. According to this article I would need to drink 40 oz within a 2 hour post workout window to correct a 2 lb loss of water weight. There is apparently more to consider than urine color and thirst when it comes to proper hydration and athletic performance. I am not trying to lose bodyfat, but I am trying to improve performance.

DRAGONCHILDE SparkPoints: (61,313)
Fitness Minutes: (15,545)
Posts: 9,713
2/10/14 4:27 P

I agree. Weight is NOT an adequate way to measure hydration levels. There's more at play there! There are simply too many variables. If your urine is pale, straw yellow, and you're not thirsty, then you're hydrated. If your urine is dark, and you're thirsty, then you start worrying about hydration levels!

IVYLASS SparkPoints: (220,452)
Fitness Minutes: (81,451)
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2/10/14 3:04 P

You appear to be micromanaging a bit here. Weigh yourself once a week or once every two weeks, and don't worry about what happens in between. I would say as long as you are not feeling thirsty you're well hydrated.

Edited by: IVYLASS at: 2/10/2014 (15:05)
2/10/14 2:37 P

Thank you. I should have stated I was trying to measure water loss for the purposes of ensuring adequate hydration. I wish it were that easy to lose 2# of fat at every workout! :) I'm at my goal bodyfat % so I'm not concerned about weight loss, just water.

Edited by: SASAHAMMER at: 2/10/2014 (15:11)
LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
2/10/14 2:34 P

Weighing yourself before and after a workout is a recipe to get all sorts of weird data points (like you're experiencing). Weight is not a static number that tracks linearly downward in proportion to exercise. That's why SP recommends only weighing yourself once a week at most.

Sidenote: I did weigh myself once before and after a 5k run and there was a 5# difference. Did I burn (3500X5) nearly 18000 calories in that run? HELL no. It's just water weight and I replenished afterwards.

If you feel like you're adequately hydrated for your activity level then you probably are and I wouldn't worry about it.

2/10/14 1:42 P

I've been weighing myself before and after my workouts to determine how much I am losing during each session, and it averages around 2% of my weight. I'm concerned that this may be too much??

I am fit, and I drink about 100 total ounces of water per day. I drink about 20 ounces before a session, and 20-40 more during a session. My workouts are 4 weight training sessions per week of approximately 30-45 minutes (depending on the number of sets and how tired I am), and they are fairly intense. I also do an hour of moderate cardio afterwards.

I do sweat a good bit, but I feel okay during my workouts. My urine is never dark. I'm never thirsty. I do feel a dry mouth feeling while working out so I sip a little between sets and every few minutes during my cardio. I eat whole foods and not many restaurant meals so my salt intake isn't high. If I have the craving for salt once in a great while, I just eat a couple of olives.

Does anyone else experience anything like this? I tried looking some of this up online and I read I should consider adding sports drinks or juices during my workouts.

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